Just closing your eyes gently,
Just watching your breath for a few seconds.
Just noticing it coming in and out.
We're not trying to change it in any way,
Just watching it come in and out.
Just bringing our focus into the present moment.
And if there are things going on in your head,
Don't worry just bringing it back,
Bringing your attention to your breath.
The more we do this the easier it gets.
It doesn't matter if you have to do it a hundred times over.
Just acknowledging the thoughts and feelings that are coming up and then bringing your attention back to the breath,
Back to this moment.
Just watching the breath not trying to change it.
I'm gonna start with some box breathing which is amazing for balancing out our system especially when we're busy rushing around.
So breathing in for four,
Holding for four,
Breathing out for four,
Holding for four.
And we're breathing in,
We're breathing in through our nose and on the exhale you can breathe out through your mouth or your nose.
I'm gonna count you through the first few and then just give you prompts.
So breathing in two three four,
Hold two three four,
Out two three four,
Hold two three four,
In two three four,
Hold two three four,
Out two three four,
Hold two three four,
In two three four,
Hold two three four,
Out two three four,
Hold two three four,
In hold out hold in hold out hold keep going at your own pace increasing the count or reducing it whatever feels comfortable for you just four more rounds on your own now if any thoughts are coming up just bringing your attention back to your breath all you have to do in this moment is breathe stick with the breath and when you're ready we're going to do some heart coherence breathing which is really connecting that space between our head and our heart so if it feels comfortable then putting your hand over your heart and breathing in for three and out for three I'm gonna do the same or I count you in and then carry on just giving you some props so in two three out two three in two three out two three in two three out two three inup two three and two three In.
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Out.
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In.
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Out.
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In.
.
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Out.
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Just carrying on now at your own pace.
Just making sure you're not bringing in any tension in your shoulders or your jaw.
Just trying to feel that breath coming into your heart and out,
Releasing anything that needs to be let go.
When your attention wanders,
Just bringing your attention back to your breath.
Anchoring in the present moment through your breath.
Extending the count either longer or shorter if you feel that that would be good for you.
Just feeling at one with that breath.
That's all you have to do right now,
Stick with the breath.
We're now going to start really gently extending the exhale,
So continuing to breathe in for three but extending the exhale out for six.
This feels too much,
You can do in for two,
Out for four or if it feels like you could do more then that's fine as well.
Just doubling the length of your inhale.
So in two,
Three,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Out two,
Three,
Out,
Six.
In two,
Three,
Out,
Six.
In two,
Three,
Out,
Six.
Now just carrying on at your own pace.
Really trying to relax and let go on your exhale.
Make people feel good to let out some noises,
Even a sigh.
Just let out those things that are in your mind,
The things you want to let go of.
Just making sure you're not bringing in any tension.
Just scanning your body and seeing if there's anywhere that's a bit tight that you can just breathe into and release a little bit more.
And remember that all you have to do is have your attention on the breath.
Bringing that mind back to your breath,
Even if you have to do it a hundred times.
Just taking your last few restorative breaths here.
Sinking in that tiny bit more if you can.
And when you're ready,
Just going back to your normal breathing pattern.
Let your mind do what it wants to do now.
Let it run free.
And just bringing your awareness slowly back to your body.
Become aware of the room that you're in.
Start just bringing a little bit of movement,
A bit of stretching into your body.
Maybe a big yawn.
And then when you're ready,
Either opening your eyes,
But knowing that you can just stay there for as long as you need now.
